Lesson 3
Today's Focus: Punches 1-2
Class Schedule:
Session A/B:
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5 Minutes: Stretching
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Toe Touch – hold 15 seconds then release (x2)
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Neck Half Circles – 3 times
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Shoulder Circles – forward, then backward (5 time each)
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Arm Circles – Clockwise, then counterclockwise (x2)
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Side Bends – 10 bends on each side
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Reach for the stars – 10 seconds
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Child pose – hold for 30 seconds
[Repeat]
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10 Minutes: Cardio
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Run In Place
- High Knees (1 minute followed by 30 second rest)
- Heels Kicking your bottom (1 minute followed by 30 second rest)
- wide-leg running (1 minute followed by 30 second rest)
- Slow motion running (1 minute followed by 30 second rest) -
Jump Rope
- Both Feet Low (1 minute followed by 30 second rest)
- Both Feet Low (1 minute followed by 30 second rest)
- One Foot Only (1 minute followed by 30 second rest)
- Alternating Feet (1 minute followed by 30 second rest)
2 Minutes: Water Break
20 Minutes: Boxing Fundamental: Punches 1 & 2
(+ incorporate what the students learned the previous week)
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Demonstrate Proper Hand wrap technique – (15 minutes)
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Demonstrate - One / The Jab (2.5 Minutes)
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Demonstrate - Two / The Cross (2.5 Minutes)
2 Minutes: Water Break
5 Minutes: Cool Down/ Stretching
Key Terms
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One / Jab
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Two/ Cross
Key Terms Defined
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One / Jab- quick punch that starts from their chin and hits the target that is in a direct line in front of them
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Two / Cross - commonly known as the straight, is a punch thrown with your rear hand directly at your opponent in a straight line.
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Drill Examples:
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Jab & Cross Drills - Watch Example Video
NOTE: Safety is always the most important. The student throwing the punch should know that they are throwing very slow punches. If they are not able to follow instructions they must be asked to sit down and not participate and the a new partner must be assigned.​
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